The Begining of my Evolution-Jex's Journey

[Jex]

First things first-I'm new to the whole forum shin-dig, so please forgive any "faux-pas" and all around lack of knowledge in doing this (and other things).

Ok with that out of the way: I've been a regular on BodySpace for a little under a year now and have found it helpful to keep track of what I'm doing and any improvements that I've made, but have had pretty limited feedback or comments on my blogs/progress/questions. I'm getting pretty bored with posting to myself and hope the forums will offer a greater range of feedback.

My stats/goals/history are all listed on my BodySpace page, so I won't bother to repeat them here, but please feel free to check out my page/blogs and leave comments or whatever on here to help me get this thing rolling.

Todays Workout - The First workout of my new routine:

Side grip lat pull down:
130x12
140x9
140x8

db bent row:
40x12
50x9
50x9
50x9

iso row machine:
230x8
230x7
230x7

shrugs(on high pull machine):
360x10
380x9
380x8

rev. Pec dec:
100x10
100x10
100x10

T-Bar Row:
90x10
90x7
90x7
70x8(drop)
45x11(drop)

I also did 300 cals on the elliptical (50 pre weights, 250 post weights)

That's the bascis of it for now (the Football game's about to start)

please leave any comments or questions
-Jex

[Jex]

Well we're not off to the best start... zero replies, no (or very few) Bodyspace page views, no comments, I'm already behind on posting, and I had a nutrition breakdown yesterday!!(Damn pizza flyers!!)

Monday's leg day:
I try and go with a little higher rep range for legs; When I go too heavy I can't walk and waddling around college is, umm, just not fun!! not to mention I live in a walk-up and can barely get up the stairs after the gym.

Reverse stance Hack:
250x10
250x10
250x10

Leg press:
450x11
470x10
470x10

donkey calf machine:
165x10
165x10
165x10
165x10

toes pointed Squat machine:
180x18
180x15

leg extensions:
150x10
150x10
150x10

seated leg curl:
120x9
120x9
120x9
120x9

I did 100 cals on the elliptical pre, 50 cals post
and 9 sets for abs (3 upper,3 mid,3 lower.)

Nutrition wise- I had a breakdown and ordered pizza : ( the rest of the day was good.
I just really didn't feel like trying to cook. Everything thing I touched yesterday broke or had some sort of faltering,& I convinced myself
I' d probably burn the house down...I'll get back on track, just a small varience!!

[Jex]

Continuing with the excuses/ bad start I wrote about this morning: while getting my daughter ready for school I realized its about -20 outside, and that's just too damn cold to walk for a half hour to the gym in, and so, decided to do an at home makeshift workout, I didn't really keep track of what i was doing because of the low weights and lack of equipment. It was supposed to be arm/shoulder day so at least those aren't too hard to work at home...I did a bunch of curls, shoulder presses, and lat raises. I did a few kick backs and over head extensions for my tri's. Overall my shoulders and bi's got a pretty good workout, tri's didn't get nearly enough work. If I get time in the next couple days I might hit the gym for a super quick tri session and some cardio, to make up for the dominoe's mishap.

[Jex]

God, I'm getting really pissed at myself....It's now wednesday and I just finished my workout from Sunday...I need to stop F'in around and get going on this!!!! I'm going to try to finish Monday's and Wenesday's missed workouts on Friday and Saturday, it'll be hard to find the time but I NEEEEDD to do this! after that I'll continue my regular sun,mon,wed schedule. I weighed in at 195.7 today, a drop of about 6-7lbs which I can almost garuntee was completely muscle loss...This is getting depressing.
I'm not sure if I like this routine I'm doing either, I don't feel like I'm working hard enough when working in the 8-12 rep range. I go to failure and get a good pump, but as soon as I'm out of the shower I barely feel like I hit my muscles. Form has been good, I'm trying to squeeze at every rep...I'm thinking of going to a 5x5 or 4x6 type of thing, I'm thinking it might work better with my only working out 3 times per week...

Any comments or opinions are appreciated..
Jex

[Jex]

I'm heading to school so I'll post today's workout later!!

[Jex]

yesterday's Back/traps/rear delt workout:

sidegrip lat pulldown:
140x10
140x10
140x9

db bent row:
50x10-4sets

iso row machine:
230x7-2sets
180x10

t-bar row:
90x10
90x7
90x7
70x7(drop)
45x10(drop)

shrugs:
360x12
380x10
380x10

rev. PecDec:
105x11-2sets
105x10

300 cals. on the elliptical

[Jex]

I've been dead tired lately. My body's still adapting to having my daughter here full time, (it's surprisingly draining.) So while getting her ready for school I decided I was going to take the day off of school, That way I could hit the gym around 9 get home around 11:30 and get started on projects/homework I've put of to the last minute... It was a day of accomplishment...

Leg Day:

reverse stance Hack:
270x10-3sets

leg press:
500x10-3sets

donk. calf machine:
165x12
165x10-3sets

squat machine(toes pointed in):
200x18
200x15

leg extens:
160x10-3sets

seated leg curl machine:
120x10
120x9-2sets
120x10

I did 75 cals on the elliptical and walked through the snow for about half an hour (getting to the gym) I did 9 sets for abs (3 up, 3mid, 3 low)

I'm going to make up for wednesday's missed workout tomorrow...arm and shoulder day. I'll be happy to get to the gym for that, it's been about two weeks since I've gotten a good arm workout in... I'm going to do measurements probably tomorrow, I should probably do progress pics soon to...

[Jex]

I just took my body measurements, and needless to say after all the slacking off and whatever, whatever for the past month, It was a dissapointing moment!!
I've lost most of the progress i made during my bulk, even if it wasn't "clean" progress, it's still upsetting... but there's no one to blame but me! dammit!!
all stats are posted on my BodySpace page.

I'm about to finish of my last school project and then head out to the gym around 10-11...I'll post today's workout later today...

[scottbothe]

Keep up the routine, got to get committed! Never give up and get yourself back on track! put a picture of someone with your ideal figure next to the phone to stop you ringing in those pizzas!! lol

[Jex]

Thanks for the encouragement, I'm hoping posting in this journal will help my commitment level...I usually stick all the pizza flyers in a neighbours mailbox,so I don't even see them. They're like crack, I see'em and I want'em

[Jex]

Arm/shoulder/light chest Day:

Ez bar curl:
80x9-2 sets

Hammer curl:
40x9-4sets

Close grip bech:
165x9
165x10
165x9
165x9

Pushdown(rope)
709x10
70x7-2sets

Mil. press machine:
140x9
140x8-3sets

side lat raise machine(both arms):
60x12
60x10

front raise machine(single arm):
40x8
40x10

inc db chest press:
50x6
40x9-3sets

and the usual 300 cals on the elliptical

[Jex]

I got into the gym at about 8:30 this morning and could feel myself wanting to quit before I started. I'm so out of swing with my routine it's ridiculous, I just can't seem to find any motivation lately.... Anyways, once I got to the weights my enthusiasm(?) started to pick up a bit, And I left feeling pretty good, other than walking home for half an hour feeling like I was getting frost bite on the side of my face...I just had an epiphany it;s this damn cold weather thats making me depressed and unmotivated...
Back day:

Side grip pulldowns:
150x10-2sets
150x9

Bent db Row:
50x11-2sets
50x10-2sets

iso row:
230x7-2sets
180x10

T-bar row:
90x12
90x9
90x8
70x8(ds)
45x11(ds)

Shrugs:
380x10-3sets

Reverse Pecdec:
100x10-2sets
100x9

And again 300 cals on the elliptical. I'm thinking of buying something for extra, early morning cardio at home, maybe even a little chessy stepper thing, I'm pretty short on space in my apartment

[Jex]

Rev. Hack:
270x12
270x10-2sets

leg press:
500x11
500x10-2sets

calf press on squat machine:
180x15
200x13
200x12
200x13

squat machine toes in:
200x20
200x15

Leg extens:
160x10-3sets

seat leg curl:
110x13
110x12-3sets I dropped the weight a little aand went for a little higher rep range, than last week...I was hurting after this workout!!

100 cal warm-up on the elliptical

9 sets abs 3 up, 3 mid, 3 low
2 sets oblique twists

I'm debating trying out an NO product.. not sure if I really need it?

[Jex]

Arm/shoulder/chest:

Ez bar curl:
80x12
80x10

Ham curl:
40x12
40x11-3 sets

french press machine:
125x13
125x12-3 sets (i did one extra set for right arm, because it didn't feel like it was getting worked)

rope pushdown:
70x8
70x7-2sets

mil. press:
140x10
140x9-3 sets

seated side raise:
20x12
20x8

seated front raise:
20x9
20x9

inc. db chest:
45x8
45x9
45x8
45x9

I didn't quite hit my 300 cals on the elliptical, I got 225 and had to leave to catch a bus, which I ended up missing anyways!! Dammit!

I need to find a way to squeeze out a fourth day of training, the 3 day break is too much, and my arms need their own day!!

[Jex]

Wow I've been slacking on my posting on here!!! at least I'm getting back in the swing of my workouts...Sunday's back day:

sidegrip lat pulldown:
160x10
160x8-2sets

db row:
50x12-3sets
50x11

iso row:
230x8-2sets
180x11

T-bar row:
90x13
90x10
90x9
70x8(drop)
45x12(drop)

shrugs:
360x10-3sets

rev. Pecdec:
100x12
100x11
100x10

350 cals on the elliptical

[Jex]

Monday's legs:

rev. Hack:
290x10
290x11-2sets

leg press:
500x12
500x11
500x10

toe press on squat mach.:
180x17
200x15
200x14
200x12

Squat mach. (toes pointed in):
200x19
200x16

leg extens:
160x12
160x11-2sets

leg curl:
110x14
110x12-3sets

275 cals on the elliptical

abs:
3sets upper
3 sets mid
3 sets lower
2 sets oblique twists

[Jex]

I'm missing today's workout because of my daughter's birthday...I'll catch it up on Friday or saturday... I'm probably going to try and switch up my routine for next week, I get bored after 4 weeks of the same routine.

[mechanixhorseman]

Don't sweat the lack of comments/views. Try to remember who you're keeping this log for (you), and keep your sights locked on to your goals. Good consistent progress so far. Keep it up.

[Jex]

True, true. I just like comments, they keep me motivated, it's not an ego thing, lol. Thanks for the encouragement!!

[Jex]

Yesterday's workout was really scattered, their was someone on the machine or seat or whatever on almost every exercise...I just ended up bouncing around looking for equipment alot...no biggie. I've started doing morning cardio on non-training days... I'll probably keep it at about a 30 min jog-on-the-spot...I was going to buy a stepper or something but decided to save the money...The chances of me actually using a stepper are pretty slim!!

I'm moving in to a week of full body high rep(12-15) work this week and will probably up the cadio a little 350-400 cals if time allows it

Friday's(done on sat)Arm/shoulders/chest;

ez bar curl:
80x12
80x10

Ham. curl:
40x12-4sets

side lat raise mach:
60x10
60x9

strait bar pushdown:
70x13
80x13
80x13

dip mach.
140x14
155x14
155x12
155x11

seat front db raise:
25x9
25x8

iso flat press:
110x9
110x7
90x8
90x8

mil prss mach:
140x4
110x10-2sets
110x8

1 arm overhead pulls:
40x10-2sets

close grip pusdowns(small v-bar)
50x 12-2sets
50x8

cable curls:
50x11
60x8
80x10

1arm cable curls:
30x10-2sets

300 cals on the elliptical.

[Jex]

Just finished my full body, higher rep workout. It was also my time using Xtend, All in all in was a pretty productive workout,unfortunately I didn't have time to get any cardio in, which sucks but I'll make up for it over the week. When I was leaving i saw they had this NO product on sale, about a buck a serving, and figured I'd give it a shot, i've ben wanting to try one for a while but the price has always put me off, this has 5g creatine, 3g Arginine and 1g, citrilline(ignore the major typo) malate, etc, so its not that far off the "regulars". I'll see how that works out t-mow.

Full body:

db slight inc. press:
40x16
45x15
45x13
45x12

db row:
40x15-2stes
40x14
40x13

squat mach:
180x13
180x12-2sets

db press:
35x15
35x14-2sets

shrugs:
200x18-3sets

calf press:
180x18-3sets

french press mach:
65x18
75x14
75x15

flat curl mach:
70x18
80x13
80x12.5(I cheated and don't fully count it) lol

I got in 50 cal warmup on the elliptical

I like the higher rep range for a change of pace, and my arms were crazy full/pumped off only three sets!! I enjoyed it!

[Jex]

I tried taking my N.O this morning before the gym, unfortunately it was really icey out and took me near 50 mins to get there, so it basically wore off before I got to use it in the gym. I did feel really motivated and energetic to get there tho' lol. I'm going to get a bottle to take with me and just drink it right before I get to the gym; it seemed to kick in pretty quick, and unfortunately wear off pretty quick as well.

full body today(minus arms):

Hack:
180x15-3sets

inc.db flyes:
35x15-3sets

side raise mach:
50x12
40x11
40x13

T-bar row:
70x17
80x14
80x13

Seated calf press:
210x15
210x17
210x16

I got caught up on yesterday's missed cardio today- 525 cals on the elliptical plus 45-50 mins walk to the gym.

I felt really good after today's workout, finally getting in the groove of my schedule...hopefully school will allow me to keep it up!!

[Jex]

I postponed Wednesday's wokout until saturday(today), but last night realised saturday is Valentines day.I went to the gym last night, to save myself any stress...

I finally got to try my N.o at the gym, but I'm not sure how I like it. for some reason I always feel light headed and/or sick to my stomache when I workout at night(with or without the sups.) so I'm not sure if the n.o made feel sick or what, I got a pretty good pump from it tho', considering I was doing a full body workout:

Iso row mach:
180x15
180x12-2sets

inc. curl:
30x8
25x11
25x9

inc.db chest:
40x18
50x15
50x13

skullz:
60x16-2sets

Dip mach:
155x15
155x11

donk. calf mach:
165x14-3sets

lat raise mach:
50x13
50x9
40x11

Shrug Mach:
290x15-3sets

Squat mach:
290x8-3sets

I almost blacked out twice during my squats, and felt like puking after each set...I think I was just over tired...
Because I was originally planning to go to the gym on sat. I did 30 mins jogging in the a.m. & went for about an hour walk w/ my daughter after school, which obviously used some of my energy for the day. I did a 50 cal warmup on the elliptical and walked home for about half an hour.

I'm excited to get back to a split routine(I hate full body) and see how this N.o. works on an am, one part per day split

[DJ_MF]

Personally I'm not the biggest fan of the NO explode. I always crashed pretty hard after the gym. I'm using Black Powder right now and loving it, and am looking into Purple Wrrath for when I'm done with it.

Keep up the work though, motivation is key.

[Jex]

I'm not actually on No xplode (too expensive) I'm taking N.o.K.o by intractive nutrition. The ingredients seemed pretty similar to the big name brands and was only $50 for 40 servings... lemme know how the purple wrath works out for you tho'...and thanks for the encouragement!

[Jex]

The first day of my new routine!!!

Mach calf press:
180x15-3sets

squat mach:
270x10-2sets
180x11(drop)

strait leg press(i don't like this machine but the reg. ones were full):
450x10-3sets

seat leg curl:
110x14
120x11

leg extens:
160x13
170x9-2sets

ez bar curl:
60x17
70x14-2sets

rope pushdown:
70x13-2sets
70x10

abs:
2 sets up
2 sets low
2 sets mid
2 sets obliques

cardio 100 cal pre, 150 post

I decided I'm not going to use the No on leg day, since they grow pretty well without anything, so I'll save it for upper body days

[Jex]

didn't get much of a pump or anything from my NO, I ended up sipping it over 10 or so mins. so that could have something to do with it(?), I'm giving the benefit of doubt here, hopefully its not another 1 hit wonder product!!
we'll see on friday....

Monday's back/shoulder:

db row:
50x15
50x13

wide grip pulldown:
150x11
150x9
140x10

iso row:
180x12
180x11

t-bar:
90x12
95x10
75x9(drop)

db shrug:
80x20
90x19

machine shrug:
290x18
380x11-2sets

Rev pecdec:
105x15
115x12-2sets

db seated front raise:
20x14
20x12

db side raise:
20x6*realised I couldnn't hit the right number of reps and went strait to 15's
15x5
15x12

iso front mil: (I just found this machine at my gym and LOVE it!!!, its so much more stable then the other mach. I used, and I actually FEEL it in my delts instead of upper back)
140x11
140x9
140x8

got in 250 cals on the elliptical, I have to get used to the timing of this routine to give myself enough time for cardio....

Once again wednesday's (today) workout is being pushed back, this time due to extra school projects being due( I've been making time for the gym but running out of time for homework), it's getting pretty frustrating, on the bright side I have Friday off, so I can catch it up then...

[Jex]

I've missed a couple of my a.m. cardio "sessions" this week. I'm going to squeeze in an hour on saturday. did 20 mins this morning

[Jex]

I didn't want to wait until tomorrow for the gym so made another attempt at a night seesion...This one was a lot more productive!! The NO didn't give me a pump but I kept going for 2 hours solid and didn't want to quit...I'm going to try 1 1/2 scoops on monday and see how that works out...

Arms/chest/calves:

Donk. Calf mach:
165x12-4sets

French press mach:
125x16
125x14
135x13
105x12

I superset these^
dip mach:
155x16
170x14
170x7

Flat curl mach:
90x15
100x12
100x11
70x11(ds)

Cable curl:
100x13
120x12
120x12

strait bar push down;
90x12-2sets
50x10-2sets

Smith bench:
165x7
165x8

flyes mach:
100x12
100x10

inc. db press:
40x12
40x11
40x10
40x11

inc db. flyes:
25x12-2sets

curved bar pushdowns:
70x12-2sets
50x10-2sets

400 cals on the elliptical

I enjoyed this but didn;t get enough pump in my tri's... obviously need to work on my form...

[Jex]

this week is going to be a struggle, had some fam. issues and a project due on sunday;missed sunday's wo. impossible to hit my workout in the a.m. monday morning; Had to fight to go for a night session. And have 3 or 4 assignments due for fri. and sat.... I'm only getting to the gym twice this week, There's no point in fighting it... Luckily I realised this on Monday night so tried to squeeze in as much as possible. I'll basically be doing an upper/lower split for my two gym visits this week. Alot of my lifts were lighter this week to make room for the heavier volume workload...

Upper body day

Inc. db press:
60x13
70x7
60x12
60x10

smith bench:
115x15
165x10

Iso front mil mach:
90x15
140x9
140x7

iso row:
180x15
180x12

Mach Shrug:
230x15-3sets

T-bar row:
90x10
90x10
90x9

Pulldowns:
150x8
140x10-2sets

db row:
40x15-2sets

Rev. pecdec:
105x12-3sets

db seat front raise:
20x15
20x10

db side raise:
15x9
15x10-2sets(did with a deeper bend in the elbow....worked alot better!)

Flat curl Mach:
100x12
120x8
100x10
70x15(ds)

Seated pressdown mach:
100x13
100x11
80x15
80x13

I got in about 250 cals on the elliptical.

On wednesday a.m. I'll be going heavy on the arms, and get in a least a couple good working sets for legs, probably squats presses and extensions...

Next week is my March break (thank god!!) So I'll do a 5 day one part per day split during that... I'm looking forward to it!!